Osteoarthritis is the most common form of arthritis. In this degenerative disease cartilage wears away and causes joint pain. A good exercise program is the most effective non-drug treatment for reducing pain. According to physical therapist Anne Menz, PhD, exercise lubricates the joints. The exercise program should be of moderate intensity and should include range of motion exercises, aerobic exercises and strength training. Before beginning, check with your physician to be sure exercising is safe for you.
Yoga or Pilates
Range of motion (ROM) exercises are recommended as an integral part of your exercise program to reduce pain. ROM exercises include stretches and taking your joints through their full range of motion. Yoga and Pilates incorporate both components. A 2005 pilot study in The Journal of Alternative and Complementary Medicine reported Iyengar Yoga reduced knee pain associated with osteoarthritis. Beginner yoga and Pilates classes are available to suit your needs and to guide you through gentle stretching and ROM exercises.
Stationary Bicycle
The stationary bicycle offers aerobic exercise if you suffer from osteoarthritis pain. You can perform this on a recumbent or upright bicycle and have minimal pressure on your joints while improving your leg flexibility and strength. Aerobic exercise is important for osteoarthritis to help manage weight gain, which is a common characteristic of sufferers of the disease. Losing weight will decrease pressure on your joints and ease pain. Plan to complete some type of aerobic exercise five days per week for 30 minutes each.
Water Exercises
Exercising in the water is an aerobic exercise appropriate for joint pain sufferers. Your body will be supported by the water, reducing pressure on joints. You have a few choices when it comes to water workouts. Swimming is a good choice if you are comfortable with it and have enjoyed swimming in the past. Swimming builds strength and takes your joints through a wide range of motion.
A second water option is water walking. Water walking is an alternative to land walking as there is reduced pressure and weight on your joints. The water creates resistance, making this a more challenging aerobic workout. Progressing from shallow to deeper waters will add intensity to your workout.
Water aerobics classes are available at many local health clubs and community centers. Water aerobics will provide a much more gentle workout for your joints, as compared to land aerobics. You may also feel safer because you have reduced risk of injury and falls.
Resistance Training
Light to moderate intensity resistance training is beneficial for osteoarthritis pain because strong muscles will protect your joints, reducing pain. Incorporate a resistance training routine, consisting of either lifting weights or using exercise bands, two to three days a week. Do not lift heavy weights as this could increase joint damage.
